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Quads · Bosu ball · Intermediate

How to do Squat On Bosu Ball Prone

The squat on a BOSU ball is a lower body exercise that targets the quadriceps while also engaging the glutes, hamstrings, and calves. The unstable surface of the BOSU ball increases the challenge to balance and core stability, making the movement more demanding than a standard squat.

Squat On Bosu Ball Prone demonstration
Primary muscle
Quads
Also works
Glutes, Hamstrings and Calves
Equipment
Bosu ball
Level
Intermediate
Category
Legs

How to do Squat On Bosu Ball Prone, step by step

  1. Place the bosu ball on the ground with the flat side up.
  2. Stand with your feet shoulder-width apart and position yourself on top of the bosu ball.
  3. Lower your body down by bending your knees and hips, as if sitting back into a chair.
  4. Keep your chest up and your weight on your heels. Perform with prone intensity.
  5. Lower yourself until your thighs are parallel to the ground.
  6. Pause for a moment, then push through your heels to return to the starting position.
  7. Repeat for the desired number of repetitions.

Muscles worked

Squat On Bosu Ball Prone works your quads as the main mover, with help from your glutes, hamstrings and calves.

Track Squat On Bosu Ball Prone in SPLYT

Squat On Bosu Ball Prone is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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